My brain, like yours, is a prediction machine that’s always focusing on the dangers ahead. It’s able to create entire scenarios that may or may not happen. It does this over and over again, hundreds of times a day, and sometimes negatively. Like that scary sound you heard in the dark while running in the woods? That’s a goddamn bear about to eat you!
In an ultra, the typical conversation goes like this in your mind: “You’re going too fast.” “You’re going too slow.” “You’re not fast enough.” “You’re walking too much.” Constantly in negative chatter. It predicts some of the worst scenarios that someone could imagine. Where the voices are hard to quiet. I have a solution to this that’s pretty simple to execute below called the “Ultra Inventory.”
It’s the default action of our brains; they are machines purpose-built with a single goal: identify problems and keep you alive. This is part of the mental side of ultras. People say that it’s all mental, but what does that actually mean? It means that it’s a battle between the part of your brain that wants to protect you and the one that wants to see you achieve. To your brain, the race is the bear chasing you that’s about to eat you. It will throws doubt to protect your survival. It’s constant mental curve balls to force you to stop!
“Fear does not prevent death. It prevents life.”
My trick is to perform the “Ultra Inventory.” This forces your prediction machine to focus on what you can control vs. the fears you can’t. Starting from head to toe, you do an inventory every 30 minutes. (Set a repeating timer on your phone or watch to achieve this and force focus back to the controllable.)
Ultra Inventory – Head to Toe
Head – Am I thinking positively? If not, why? Overheating? Wet my hat or ask for ice at the next aid station. Negative thoughts are a cancer that grows. Change your thoughts, change your world!
Nose – Breathing through the nose. Why? It humidifies, filters, and warms the air. It improves oxygen uptake. It enhances nitric oxide production, which helps to open the airways and improve blood flow. It also reduces hyperventilation.
Chest – Are my clothes too wet or my vest too tight? Am I overheating or too cold? Should I shed or add layers? Do my clothes feel sweaty? Am I standing tall, not slouching? Am I breathing deep and steady into my belly vs. shallow breathing?
Waist / Stomach – If it’s been 30 minutes, eat something. Calorie check-in? Salt? Caffeine needed? Hydration status: Am I drinking enough water? How does my stomach feel: Bloating or GI distress? Let me slow down to aid digestion.
Groin / Butt – Am I peeing clear? Is anti-chafe cream needed?
Legs – Is my pace too fast? Is my cadence high? Am I driving with my knees during my stride? Is anything tight? Change stride to fix pain?
Feet – Are there hot spots? Are my feet too wet? Is it time for a sock or shoe change?
You are keeping your mind busy and preventing issues that could grow into larger problems.
Do this EVERY 30 minutes OR at aid stations. Food is needed every 30 minutes, if not hydration until the end of the race. This process forces you to break mental chatter and bring attention to the current moment. Focus on items you can control vs. those you cannot. I wrote before about how in life, you control limited aspects. In an ultras, there are a few things you can and should control.
If you’ve ever left kids unsupervised, you know they come up with destructive or dangerous games. However, when you provide them with alternatives, they tend to behave more responsibly. As the saying goes, “idle hands are the devil’s workshop.” Direct your mind toward constructive thoughts. Don’t let it wander! Try this in your next race and let me know the results.
Thanks for reading! Interested in coaching for your next ultra event? Find out more info at https://ultraruncoach.com
Patrick is an ultrarunner and coach from Philadelphia who loves documenting his running career. His mission is to provide useful tips and tricks to assist others along their ultra journey. You can find his coaching services at https://ultraruncoach.com.